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Send vids so we can celebrate your wins with you!
Hey there Robert! Here’s your CUSTOM TRAINING PROGRAM. All you have to do is give commitment and a wee bit ‘o courage. Talk with your coach and the community to keep moving forward and making tremendous progress. Just give us ~45-60 MINUTES 3-5 days a week to skyrocket your results! Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round of each move 10 reps if reps, 10 second holds if holds
Goal: 2 reps x 1 minute
Description: Focus on holding hollow-body in your starting lunge. You will then kick your legs to as high as you can safely control back to your starting lunge position. DO NOT SWITCH LEGS IN AIR!
Goal: 3 rounds of 8 reps per side
Description: Get into a triceps frog stand. Hold your core active as you work to balance in the frog stand position.
Goal: 3 rounds of 30 second holds per round
Description: Start in a piked position. You will then rotate sideways into a table position focusing on holding hips high. Then rotate again into the piked position.
Goal: 3 rounds of 8 reps per direction
Description: Put your front leg on a raised surface (higher than knee height) as shown in this demo. You will then lunge your back leg and will complete lunges working to touch the back knee to the floor eventually as the front leg stays flat on the raised surface.
Goal: 3 rounds of 10 reps per leg
Description: Pull to the top part of your pull-up. Hold there and work small pulses to work on increasing height of pull-up and pull-up endurance for future muscle-ups
Goal: 3 rounds of 8 pulses
Description: You will complete the same movements as shown here, but with your feet on a bench (toes against the bench).
Goal: 3 rounds of 10 reps per arm
Description: Turn 1 hand backwards and tuck your elbow in towards your belly button while you are on your hands and knees. You will then lean forward letting your body rest on your triceps and elbow. From there you will use your glutes to lift the same leg as the arm you are leaning on.
Goal: 3 rounds of 10 reps per side
Description: Work this move to work your hip strength as well as knee range of motion. Only go as low as your knees and hips tolerate without pain.
Goal: 3 rounds of 8 reps each leg
Description: Follow this video to work your hip control and rotation. Make all the movement come from your hips, not knees as your knees should follow your hips while you pivot on your feet
Goal: 3 rounds of 10 reps per side
Description: Engage your core and arms to lift into an L stand position. From there, you will further engage your lower core to slide her feet in bringing knees to chest then sliding feet out. You will work to lighten pressure through your feet throughout this movement
Goal: 3 rounds of 8 reps
Description: Work this movement to increase your core and shoulder strength as well as you hip range of motion for flares and powermoves.
Goal: 3 rounds, 5 reps per direction
Description: Get into a deep squat with hands between your feet at or wider than shoulders. You will then work to bring your feet forward and straighten your legs 1 leg at a time.
Goal: 3 rounds of 7 reps per side
Description: Start with hands as far apart as possible with top hand thumb facing up and bottom hand thumb facing down. This can be done against a wall or the side of your truck. Lift top leg in the air as high as possible and hold x 10 seconds. Repeat on other side.
Goal: 3 rounds of 2 reps x 10 seconds each side
Description: Work this move on a solid surface to work your shoulder range of motion for muscle-ups.
Goal: 3 rounds of 10 reps
Description: This move starts in a lunge position with the back foot on a raised surface as seen here. You will then complete lunges working to bring the back knee to touch the raised surface. This will work your quad and hip flexor length on the back leg as well as the glute strength of the front leg.
Goal: 3 rounds of 10 reps per leg